Vegan Mediterranean Three Bean Soup

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This delicious Vegan Mediterranean Three Bean soup adds wine for an impressive, rich depth. Substitute more vegetable broth if you prefer to cook without the wine. It’s vegan, low-calorie, high fiber, and high protein to keep you full!

For me, soups are a magic weight-loss bullet! I partially credit low-calorie soups with my weight-loss success. Since most soups have a high-water content, they make you feel full longer. My favorite soups are also high in protein and fiber, which help satiate the appetite, as well.

We Discovered Mediterranean Three Bean Soup

Last week, we tried this Mediterranean Three Bean soup recipe for the first time. I’m adding it to our regular dinner rotation, as per David’s request! I love it when my family enjoys a healthy dish that’s also easy to make!

Since this Mediterranean Three Bean Soup has so few calories, it’s a great accompaniment to a dinner meal. However, it’s high in fiber and protein, so leftovers make a great stand-alone lunch. Doubling the recipe doesn’t take any extra effort. Due to minimal meal prep, it’s the perfect mid-week meal.

I did modify it just a bit as I usually do when I prepare meals. The recipe called for two onions. I only used one. Also, his recipe called for 1 1/2 cans of two different beans which resulted in leftovers from two cans. Instead, I used three whole cans of beans commonly used in Mediterranean cooking. I also used just one can of tomato sauce instead of 1 1/2 to limit food waste.

Mediterranean Diet for Vegans by Sam Kuma

While I enjoyed many recipes in this book, I wish that it further detailed the Mediterranean diet. (Alicia’s Note: Check out this post for more comprehensive look at the Mediterranean diet.) Because it’s healthy and encourages lifestyle changes without long banned-food lists, I do not see it as a fad diet. However, other than just a one-page introduction, the author doesn’t speak much about the subject.

He does, however, offer many splendid recipes (sans photos as seems to be the MO for Sam Kuma). As is also the case with most of his other books, the Mediterranean Diet for Vegans features recipes with easy-to-find ingredients that come together in minutes.

Some of the recipes require a longer cooking time, so all the flavors meld, but most recipes involve minimal prep times.

I haven’t run every recipe through a nutrition calculator. And, none offer nutritional information, but most of the recipes (such as this Mediterranean Three Bean Soup recipe) seem to be low-calorie, high fiber, high protein, nutritious meals.

All-in-all, I feel this is a fitting addition to my recipe book library and am thankful to Sam Kuma for providing me a free copy to try.

Vegan Mediterranean Three Bean Soup

This delicious Vegan Three Bean Mediterranean soup adds wine to the broth for an interesting, rich depth. Substitute more vegetable broth if you prefer to cook without the wine. It’s vegan, low-calorie, high fiber, and high protein to keep you full!

1 medium onion, chopped

4 cloves garlic, crushed

2 medium carrots, sliced

2 bay leaves

1 15 oz can dark red kidney beans

1 15 oz can tomato sauce

1 15 oz can cannellini beans

1 15 oz can garbanzo beans

6 cups vegetable broth

3/ 4 cup red wine

3 tbsp dried parsley

1 tsp dried oregano

1 1/ 2 teaspoons dried thyme

Salt and Pepper

Spray non-stick soup pot with olive oil.

Saute carrots and onions until the onions have softened and are see-through (about 4 minutes).

Add garlic and saute until fragrant.

Add remaining ingredients and bring to a boil.

Reduce heat and simmer for 20 minutes.

Serve

Nutrition

Calories: 212

Fat: 1 grams

Carbs: 36 grams

Protein: 11 grams

This delicious Vegan Three Bean Mediterranean soup adds wine to the broth for an interesting, rich depth. Substitute more vegetable broth if you prefer to cook without the wine. It’s vegan, low-calorie, high fiber, and high protein to keep you full!

Happily married to the love of my life. It's just us, our 5 cats, and our beautiful woods. I'm loving living back in the Florida panhandle being close to family. I love cooking, living a healthy lifestyle, taking care of our cozy home, and trying new things.

We enjoy hosting parties and my husband and I are both avid gamers. You can find me on PS4 as SunshineFlaGirl. We also play tabletop RPGs and eurogames.

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Happily married to the love of my life. It's just us, our 5 cats, and our beautiful woods. I'm loving living back in the Florida panhandle being close to family. I love cooking, living a healthy lifestyle, taking care of our cozy home, and trying new things.

We enjoy hosting parties and my husband and I are both avid gamers. You can find me on PS4 as SunshineFlaGirl. We also play tabletop RPGs and eurogames.

[…] cookbook review, this book includes meat. If you want a vegan Mediterranean cookbook, I recommend this one. That book does not offer the comprehensive look at this diet that Daniel Alley includes here, […]

This sounds just about perfect! The fall season has arrived in New England and that means soups on at my house. I really love mediterranean foods and flavors and we’ll be trying this one out asap! Thanks for sharing!

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